Even-paced breathing
Find Your Center
An even, unhurried rhythm for attention.
Center tone6 Hz binaural
Practice library
Practice in
your own time.
Personal training includes exercises you can practice on your own. Here, choose a breathing practice and notice your response. Keep the breath comfortable and return to normal breathing whenever you need.
Back to State TrainingSELF-GUIDED PRACTICES
Choose the direction you need.
Choose a rhythm. Stereo tones and breathing cues are optional.
8 practices
Box breathing
Clear the Static
Four equal phases for one point of attention.
Focus tone10 Hz binaural
Upright even-paced breathing
Steady Rise
An easy, even rhythm for a slow start.
Rise tone12 Hz binaural
Brisk even-paced breathing
Brighten the Signal
A quicker, comfortable rhythm before movement or focused effort.
Signal tone14 Hz binaural
Extended exhale
Soften the Edges
A longer, unforced exhale before rest.
Rest tone4 Hz binaural
Double inhale + long exhale
The One-Minute Shift
A brief reset between meetings, conversations or decisions.
Reset tone6 Hz binaural
Alternate nostril breathing
Balance the Current
A quiet alternating rhythm for transitions and attention.
Balance tone8 Hz binaural
Humming exhale
Humming Ground
A soft humming exhale to explore sensation.
Ground tone4 Hz binaural
ONE SYSTEM · MANY MOMENTS
Use the rhythm, then return to life.
Practice, then take one next step.
- 01○
Notice
Arrive and notice what is here.
- 02○
Organize
Follow one clear breathing rhythm.
- 03●
Act
Carry the practice into one next move.
FOR A FACILITATED EXPERIENCE
Some breathing practices need a person in the room.
Explore active patterns with a facilitator in individual or group work.
PRACTICE GUIDELINES
Keep the breath comfortable.
Practice seated or lying down. Use active breathwork and breath holds away from driving, machinery, and water. Return to normal breathing if you feel dizzy, distressed, or unwell. Keep sound at a comfortable level and use headphones only in a safe setting.
Full practice guidelines